
Chicken Tikka Masala Recipe
This Chicken Tikka Masala delivers 39g protein and 596 calories per serving with 5 servings per batch. Preps quickly on the stovetop, stretching your protein budget across multiple meals without excess calories. Works as a secondary protein option when you're balancing macros across different prep containers.
Ingredients
- •Chicken Thigh, Boneless Skinless(794g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Greek Yogurt (Nonfat)(240g)
- •Garlic(23g)
- •Ginger, Fresh Root(15g)
- •Garam Masala, Ground(10g)
- •Turmeric, Ground(5g)
- •Cumin, Ground(5g)
- •Kashmiri Chili Powder, Ground(5g)
- •1 teaspoon salt
- •Vegetable oil(30g)
- •Unsalted Butter(30g)
- •Yellow Onion
- •Garlic(23g)
- •Ginger, Fresh Root(15g)
- •Garam Masala, Ground(8g)
- •Cumin, Ground(8g)
- •Turmeric, Ground(5g)
- •Coriander, Ground(5g)
- •Tomato Sauce(397g)
- •Kashmiri Chili Powder, Ground(5g)
- •Chili powder(5g)
- •1 teaspoon salt
- •Cream, Heavy Whipping(300g)
- •Brown sugar(5g)
- •1/4 cup water (if needed)
- •Cilantro, Fresh(60g)
Instructions
- 1Pat the chicken thighs dry with paper towels. In a bowl, combine the chicken with nonfat Greek yogurt, minced fresh garlic, grated fresh ginger, garam masala, turmeric, ground cumin, and Kashmiri chili powder. Stir until the chicken is evenly coated, then cover and refrigerate for at least 10 minutes (or up to overnight for deeper flavor).
- 2Heat vegetable oil in a large skillet over medium-high heat until shimmering. Working in batches to avoid crowding, add the chicken pieces and cook 3 minutes per side over medium-high heat until golden brown on the surface (the chicken will finish cooking in the sauce). Transfer to a plate and set aside.
- 3Reduce heat to medium, add unsalted butter to the same skillet, and cook the diced onion for about 3 minutes, stirring and scraping up any browned bits from the pan bottom, until the onion is soft and translucent.
- 4Add the minced fresh garlic and grated fresh ginger, sauté for 1 minute over medium heat until fragrant, then sprinkle in garam masala, ground cumin, turmeric, and ground coriander. Cook for about 20 seconds over medium heat, stirring constantly until the spices bloom and release their aroma.
- 5Pour in the canned tomato sauce, Kashmiri chili powder, chili powder, and salt to taste. Simmer uncovered over medium heat for 10–15 minutes, stirring occasionally, until the sauce darkens to a deep red-brown and thickens slightly.
- 6Stir in the heavy whipping cream and brown sugar until combined. Return the browned chicken and any accumulated juices to the skillet, nestling the pieces into the sauce. Simmer over medium heat for 8–10 minutes until the chicken reaches an internal temperature of 165°F and the sauce is thick and bubbling.
- 7Divide the chicken tikka masala evenly into 5 airtight containers while hot, ensuring each portion gets sauce and at least one piece of chicken. Cool to room temperature before sealing and refrigerating.
- 8To serve, reheat in a skillet over medium heat for 3–5 minutes, stirring occasionally until warmed through, then garnish with fresh cilantro and serve with rice or naan bread.
Nutrition — Per Serving
596
calories
39g
protein
47g
fat
- Carbohydrates
- 20g
- Saturated fat
- 17.7g
- Sodium
- 612 mg
- Dietary fiber
- 4.9g
5 servings per batch · ~399g each
Macro data sourced from USDA FoodData Central
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How much protein does this Chicken Tikka Masala Recipe have per serving?
This version contains 39g of protein and 596 calories per serving with 47g fat and 20g carbs. The higher fat and carb counts suggest a creamier sauce and chicken thighs compared to other tikka masala variations.
How long does this Chicken Tikka Masala Recipe take to prep?
Quick prep on the stovetop yields 5 servings, making it efficient for 5-day meal prep cycles or splitting across two weeks. This batch size fits standard meal prep containers well.
Is this Chicken Tikka Masala Recipe good for muscle gain?
At 39g protein and 596 calories per serving, this version offers a caloric surplus suitable for muscle gain phases with moderate carb support. The 20g carbs per serving is enough to pair with rice or roti without excessive macro creep, though supplemental carbs may be needed for high-volume training days.
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